Diet Watch Blog

Here’s a very low-fat muffin recipe that actually tastes really good! These muffins are so moist, fluffy and delicious that you will forget you’re on a diet!

Low-Fat Banana-Chocolate Chip Muffins recipe – 167 calories

Ingredients:
3 medium very ripe bananas
1/3 cup milk
1 egg
1/2 cup brown sugar
1/2 cup granulated sugar
1 teaspoon baking soda
1 1/2 cups flour
1 teaspoon salt
2-3 tablespoons chocolate chips
2 tablespoons chopped walnuts (optional)

Preparation:
1. Preheat the oven to 350 degrees F.
2. Lightly coat 12 muffin tin liners with cooking spray and place in muffin tin.
3. In a large bowl, mash the bananas with a fork.
4. Whisk in the milk, egg, brown sugar and granulated sugar.
5. In a separate bowl, combine the baking soda, flour and salt.
6. Add the flour mixture to the banana mixture and combine well.
7. Fold in the chocolate chips and walnuts (if using).
8. Spoon equal amounts of batter into each muffin cup.
9. Bake for about 30 minutes or until a toothpick inserted in the center comes out clean.
10. Allow to cool slightly in the pan, then remove to a wire rack.

Servings: 12

Nutritional information for one serving:
Calories: 167
Total fat: 1.2 g
Cholesterol: 15.7 mg
Sodium: 315.1 mg
Total carbs: 37.4 g
Fiber: 1.2 g
Protein: 2.7 g
Weight Watchers points: 3
Weight Watchers points plus: 5

Photo credit: jeffreyw

You might also like these low-calorie muffin recipes:

• Carrot Bran Muffins recipe – 161 calories
• Pear Bran Muffins recipe – 158 calories
• Banana Orange Muffins recipe – 143 calories
• Delicious Blueberry Muffins recipe – 166 calories
• Sausage Breakfast Muffins recipe – 191 calories

By Dietrecipes Source

Here’s a delicious version of a high-fat favorite. The best part about this eggplant parmesan recipe is that it doesn’t taste like a diet recipe at all!

Low-Fat Eggplant Parmesan recipe – 154 calories

Ingredients:
1 lb eggplant, peeled and sliced
1/2 teaspoon garlic powder
1/2 teaspoon salt
8 ounces tomato sauce
1/2 teaspoon Italian seasoning
2 garlic cloves, minced
1/2 teaspoon vegetable bouillon granule
1/2 teaspoon oregano
2 tablespoons parmesan cheese, grated
1/4 cup mozzarella cheese, shredded
olive oil flavored cooking spray

Preparation:
1. Preheat the oven to 400 degrees F.
2. Peel and slice the eggplant into 1/2-inch slices.
3. Spray the eggplant slices with cooking spray and place on a sprayed baking sheet.
4. Sprinkle the eggplant with half of the garlic powder and salt.
5. Bake for about 20 minutes, turning the eggplant halfway through the cooking time.
6. In a saucepan, saute the minced garlic in cooking spray until lightly browned.
7. Add the Italian seasoning, tomato sauce, bouillon granules and oregano.
8. Reduce the heat to very low and cover the pan.
9. Remove the eggplant from the baking sheet.
10. In a small baking dish, spread a thin layer of sauce. Add one layer of eggplant, another layer of sauce and so on until all the eggplant has been used.
11. Finish with a layer of sauce. Top with the mozzarella and parmesan cheese and bake until the cheese has melted.

Servings: 2

Nutritional information for one serving:
Calories: 154
Total fat: 5.2 g
Cholesterol: 15.5 mg
Sodium: 1469.3 mg
Total carbs: 21.3 g
Fiber: 9.6 g
Protein: 9.2 g
Weight Watchers points: 3

Photo credit: Sandip Bhattacharya

You might also like these low-calorie vegetable recipes:

• Moroccan Lentil Soup recipe – 176 calories
• Indian Spinach Paneer Palak recipe – 199 calories
• Mushrooms and Green Beans recipe – 176 calories
• Thanksgiving Turkey Vegetable Appetizer recipe – 164 calories
• Roasted Butternut Squash recipe – 170 calories

By Dietrecipes Source

Easter is just around the corner, so here’s a delicious chocolate treat that both kids and adults will love!

Easter Chocolate-Covered Peanut Butter Eggs recipe – 149 calories

Ingredients:
1/2 cup smooth peanut butter
3/4 cup powdered sugar
1/4 cup firmly packed brown sugar
1/4 cup butter
1 (12 ounce) package semi-sweet chocolate chips
1 teaspoon vanilla extract
2 tablespoons shortening

Preparation:
1. In a 1-quart microwavable bowl, microwave the brown sugar and butter together on high for about 1 – 1-1/2 minutes, stirring every 30 seconds or so, until the brown sugar is melted.
2. Stir in the peanut butter, powdered sugar and vanilla extract.
3. Shape by teaspoonsful into egg shapes; chill.
4. In a heavy saucepan or double boiler, melt the chocolate chips together with the shortening over low heat.
5. Using a wooden pick, dip each egg into the chocolate chip mixture, coating completely.
6. Place on a baking sheet that was covered with waxed paper.
7. Decorate with sprinkles if desired.
8. Chill for several hours. Keep stored in the refrigerator.

Servings: 24 eggs

Nutritional information for one serving:
Calories: 149
Total fat: 8.9 g
Cholesterol: 5.1 mg
Sodium: 27.8 mg
Total carbs: 19.2 g
Fiber: 1.1 g
Protein: 1.9 g
Weight Watchers points: 4

Photo credit: Samdogs

You might also like these low-calorie chocolate recipes:

• Homemade Nutella recipe – 107 calories
• Nutella Biscotti recipe – 90 calories
• Rice Krispies Bars recipe – 181 calories
• Delicious Peanut Butter Cookies recipe – 78 calories
• Chocolate Walnut Kahlua Balls recipe – 146 calories

By Dietrecipes Source

This is one of my favorite vegetable soups ever. It is a healthy, protein-rich, delicious and colorful soup that will warm you up on a cold day. The freshly toasted and ground spices really make a difference here.

Moroccan Lentil Soup recipe – 176 calories

Ingredients:
1 cup (about 6 oz) lentils
1 tablespoon extra virgin olive oil
6 cups cold water
2 cups diced yellow onions
salt
cayenne pepper
1/2 cup diced celery
1/2 cup diced carrots
1/2 cup diced bell peppers
1/2 teaspoon ground coriander
1 teaspoon ground cumin
1?8 teaspoon turmeric
1 cup diced tomatoes with juice
4 garlic cloves, finely chopped
1 tablespoon fresh ginger, minced
2 tablespoons chopped cilantro

Preparation:
1. Rinse the lentils and place them in a soup pot with the cold water.
2. Bring to a boil, then reduce thr heat and simmer, uncovered, for about 20 minutes (until tender).
3. While the lentils are cooking, heat the olive oil in a medium sized pan and add the onion, 1/2 tsp salt, and a few pinches of cayenne pepper.
4. Cook over medium heat for about 7-8 minutes (until the onions are soft), then add the diced vegetables, spices and another 1/2 tsp of salt.
5. Cook for about 5 minutes, then stir in the ginger and garlic and cook for another minute.
6. Add the tomatoes and vegetables to the lentils and their broth. Cover and cook for about 30 minutes.
7. Season to taste with salt and cayenne pepper.
8. Garnish with the chopped cilantro and serve.

Servings: 6

Nutritional information for one serving:
Calories: 176
Total fat: 2.9 g
Cholesterol: 0 mg
Sodium: 84.2 mg
Total carbs: 28.9 g
Fiber: 11.9 g
Protein: 9.6 g
Weight Watchers points: 3

Photo credit: whitneyinchicago

You might also like these low-calorie soup recipes:

• Vietnamese Chicken Soup recipe – 163 calories
• Lemony Chicken Soup recipe – 110 calories
• Tomato Florentine Soup recipe – 73 calories
• Minestrone Soup with Tofu recipe – 167 calories
• Cream of Tomato Soup recipe – 162 calories

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By Dietrecipes Source

The Cobb salad is a main-dish garden salad that was invented in the 1930s at the Hollywood Brown Derby restaurant. It is named for the restaurant’s owner, Robert Howard Cobb. The story says that Cobb had not eaten until near midnight, so he mixed together whatever leftovers he found in the kitchen, along with some bacon, and tossed it with some French dressing, and that is how the Cobb salad was born.

Cobb Salad recipe – 173 calories

Ingredients:
8 slices bacon, cooked, drained and crumbled
1 head lettuce, shredded
3 eggs, boiled and chopped
3 cups cooked chicken meat, chopped
3/4 cup blue cheese, crumbled
2 tomatoes, seeded and chopped
1 1/2 cups chopped green onions
1 avocado, pitted and diced
1 (8 ounce) ranch dressing
freshly ground pepper, to taste

Preparation:
1. Divide the shredded lettuce among 6 plates.
2. Evenly divide and arrange the chicken, tomatoes, eggs, bacon, blue cheese, green onions and avocado in a row on top of the lettuce.
3. Drizzle with dressing and sprinkle with pepper to taste.

Servings: 6

Nutritional information for one serving:
Calories: 173
Total fat: 12.3 g
Cholesterol: 105.6 mg
Sodium: 296.1 mg
Total carbs: 8.5 g
Fiber: 4.1 g
Protein: 9 g
Weight Watchers points: 4

Photo credit: 4johnny5

You might also like these low-calorie salad recipes:

• Mexican Ceviche recipe – 181 calories
• Thanksgiving Turkey Vegetable Appetizer recipe – 164 calories
• Spicy Chipotle Coleslaw recipe – 110 calories
• Cucumber Strawberry Salad recipe – 41 calories
• Asian Crispy Tofu Salad recipe – 90 calories

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By Dietrecipes Source

I love this bread. It is simple to put together with a bread machine, and tastes wonderful. I love the fact that it doesn’t have a lot of sugar and no dairy, yet it still turns out soft and chewy. I just ate two slices with butter and it was excellent!

Honey Wheat Oatmeal Bread recipe – 173 calories

Ingredients:
1 1/4 cups water
1?3 cup honey
1 tablespoon olive oil
1 teaspoon salt
1 teaspoon instant yeast (or one packet)
1 cup rolled oats
1 1/2 cups white bread flour
1 1/2 cups whole wheat flour

Preparation:
1. Place the ingredients into the bread pan in the order suggested by your machine’s manufacturer.
2. Set the machine for the regular white bread cycle.
2. If you want a softer crust that’s easier to slice for sandwiches, then as soon as you take the bread out of the pan, put it right into a large plastic bag and close tightly. The hot bread will steam the crust and make it very soft.

Servings: 12

Nutritional information for one serving:
Calories: 173
Total fat: 2.1 g
Cholesterol: 0 mg
Sodium: 196.1 mg
Total carbs: 35.1 g
Fiber: 2.8 g
Protein: 4.6 g
Weight Watchers points: 3

Photo credit: erasergirl

You might also like these low-calorie bread recipes:

• Bavarian Pretzel Rolls recipe – 196 calories
• Olive Garden Breadsticks recipe – 137 calories
• Low Fat Chocolate Zucchini Bread recipe – 76 calories
• Carrot Bran Muffins recipe – 161 calories
• Crescent Rolls recipe – 193 calories

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By Dietrecipes Source

From this day forward, my Advanced Mediterranean blogging will be at Advanced Mediterranean Life.  Why not check it out and sign up for e-mail notification of new posts or subscribe to the new RSS feed now, when you’re thinking about it?  Those options are at the upper right corner of the new blog home.
Why the [...]

By Advanced Mediterrranean blog Source

A number of my patients and blog readers have asked for a more comprehensive presentation of the Ketogenic Mediterranean Diet. The KMD, as you may be aware, is the basis for the Low-Carb Mediterranean Diet.  Both of them are in Conquer Diabetes and Prediabetes: The Low-Carb Mediterranean Diet.

Odd cover, huh?

The new book is geared for [...]

By Advanced Mediterrranean blog Source

Katie Matlack at Software Advice has a software wishlist for Apple iPads and iPhones.

Diabetes Risk Calculator
Spirometry (for measuring lung function)
Electrocardiogram (heart electrical tracing) and interpretation

The heart tracing app in particular appeals to me since so many of us have brief palpitations that come and go without warning.  By the time you get to your doctor’s office or [...]

By Advanced Mediterrranean blog Source

If you want to surprise that special someone with a delicious Valentine’s Day dessert recipe, try these delightful red velvet cupcakes.

Valentine’s Day Red Velvet Cupcakes recipe – 199 calories

Ingredients:
3 1/2 cups cake flour (not self-rising)
2 1/2 cups sugar
3/4 cup unsalted butter, softened
3 large eggs
3 tablespoons unsweetened cocoa
6 tablespoons red food coloring
1 1/2 teaspoons vanilla extract
1 1/2 teaspoons baking soda
1 1/2 teaspoons salt
1 1/2 teaspoons cider vinegar
1 1/2 cups buttermilk

For the frosting
1/2 cup butter
2 (8 ounce) packages cream cheese
4-5 cups powdered sugar
1 teaspoon vanilla

Preparation:
1. Preheat the oven to 350 degrees F.
2. Sift the cake flour in a small bowl, set aside.
3. In a large bowl, using an electric mixer on medium speed, cream the sugar and butter for about 5 minutes (until very light and fluffy).
4. Add the eggs, one at a time, beating well after each addition.
5. In a small bowl, whisk together the vanilla, cocoa and red food coloring. Add to the batter and beat well.
6. In a measuring cup, stir the salt into the buttermilk.
7. Add to the batter in three parts alternating with the flour. With each addition, beat until the ingredients are incorporated, but do not overbeat.
8. In a small bowl, stir together the baking soda and cider vinegar.
9. Add to the batter and mix well. Using a rubber spatula, scrape down the batter in the bowl, making sure the ingredients are well blended and the batter is smooth.
10. Fill a cupcake tin 2/3 full with batter.
11. Bake in the oven for about 20 minutes (until a toothpick or knife comes out clean).
12. Cream together the butter and cheese until smooth and creamy.
13. Gradually stir in the sugar.
14. Stir in one teaspoon of vanilla.

Servings: 48

Nutritional information for one serving:
Calories: 199
Total fat: 8.6 g
Cholesterol: 36.6 mg
Sodium: 166.8 mg
Total carbs: 29 g
Fiber: 0.2 g
Protein: 2.3 g
Weight Watchers points: 5

Photo credit: //ZERO

You might also like these low-calorie cake recipes:

• Vanilla Cupcakes recipe – 182 calories
• Low Calorie Apple Cake recipe – 182 calories
• Cinnamon Cupcakes recipe – 183 calories
• Low Calorie Tiramisu recipe – 151 calories
• Diet Coffee Squares recipe – 134 calories

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By Dietrecipes Source